Thursday’s Workout: 3-2-17

Strength: Black Option: Complete 4 sets of deadlifts at 75% of 1 RM. Use the method of 2/fail to determine how many reps you complete in squat set. 2/fail means you will terminate your set once you have about 2 reps left in the tank. Shoot for completing 6-12 reps per set. In between sets, […]

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Wednesday’s Workout: 3-1-17

Black or RX: 3 rounds of: 1 minute of dumbbell snatches 50#/35, alternating hands 1 minute of calories on the rower 1 minute of thrusters 75#/55  1 minute of box jumps 24”/20 1 min pull ups (kipping allowed) 1 minute of rest Green or Scaled: 3 rounds of: 1 minute of Kettlebell swings 53#/35 1 […]

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Tuesday’s Workout: 2-28-17

Strength: Black Option: Complete 4 sets of Front Squats at 75% of 1 RM. Use the method of 2/fail to determine how many reps you complete in each squat set. 2/fail means you will terminate your set once you have about 2 reps left in the tank. Shoot for completing between 6-12 reps per set. […]

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Monday’s Workout: 2-27-17

Conditioning: Levels initial test workout Black or RX Option: 18 minute AMRAP of: 5 Power cleans 135#/95  10 Burpees 15 Air Squats Green or Scaled: 18 minute AMRAP of: 10 KB Swings 70#/53 10 Burpees 15 Air Squats Blue or RX+ Option: 18 minute AMRAP of: 5 Power cleans 185#/115  10 Burpees 15 Air Squats

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Thursday’s Workout: 2-23-17

Strength: Add a small amount of weight to last week’s effort Black: Every minute, on the minute, complete the following for 14 minutes Even minutes:  3 Back Squats at 75-80% of 1 RM Odd Minutes: 6 Pendlay Rows at a moderate load Green: Every minute, on the minute complete the following for 14 minutes Even […]

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Wednesday’s Workout: 2-22-17

Conditioning: Black or RX: Complete as many rounds and reps as possible in 15 minutes of: 6 Shoulder to overhead 115#/75  12 Push ups 15 Box jumps 24”/20 Green or Scaled: Complete as many rounds and reps as possible in 15 minutes of: 9 ring rows 12 Push ups 15 Step ups Blue or RX+: […]

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Tuesday’s Workout: 2-21-17

Strength:  Add a small amount of weight from last week’s efforts Black: Every minute, on the minute, complete the following for 14 minutes Even minutes:  3 Deadlifts at 75-80% of 1 RM Odd Minutes: 3 Bench Press Reps at 75-80% of 1 RM Green: Every minute, on the minute, complete the following for 14 minutes […]

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Monday’s Workout: 2-20-17

Conditioning: Black or RX: In 20 minutes, complete as many rounds as possible of: 25 double unders 20 Wall Balls 20#/14 15 Power Snatches 75#/55 10 Toes to bars 5 Pull ups (Kipping allowed) Green or Scaled: In 20 minutes, complete as many rounds as possible of: 75 Single unders 20 Air squats 15 KB […]

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Friday’s Workout: 2-17-17

Conditioning: Black or RX: 100 burpees for time Every minute on the minute, complete: 5 Thrusters 75#/55 Green or Scaled: 100 squat thrusts for time Every minute on the minute, complete: 5 bucket tosses 20#/15 Blue or RX+ 100 burpees for time Every minute on the minute, complete: 5 Thrusters 95#/65

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